Every 90sec. for 9min (6 sets):
pause P. Clean (2sec. just above knee + 2sec. in catch) + Hang Clean + Split Jerk
start @ first weight after empty bar and work up by feel
rest 1min
Every 30sec. for 5min (10 sets):
1 Clean and Jerk
work at your heaviest complex weight or a weight you could possibly do all reps with good form and with no fails!
For time:
35/25cal Echo Bike - scale cals as needed to be able to finish sub 2min -
20 DL @100/70kg - scale weight as needed to be able to finish in 2-3 sets -
15 Burpee Pull ups (jumping into the pull is fine) - scale with lower bar height of Burpee to 3 beat swings
- 5min cap -
(scale weight as needed to be able to have quick transitions into the Front squats and do all of your sets unbroken)
E4MOM x 5
500m Row
Direct into:
E4MOM x 5
Run 400m
Go hard on every set!
Scale to have at least 2min rest!
Every 20sec. for 2min (6 sets):
1 Snatch @ 75-80%
rest 1min
Every 30sec. for 4min (8 sets):
1 Snatch @ 80-85%
10min to work on Ring MU
or
5x X Ring MU (go up one rep if you managed to hold your reps for all sets last time, otherwise do the same reps again)
rest 1min
3 sets of:
4-6 Front Squats @ RPE ~9
rest 2min
- same weight as last time if you were not able to finish all sets with 6 reps. If you managed to do all sets with 6 reps increase the weight by 2,5-5kg and try to hold the 6 reps over all sets but stay at an RPE of ~9, reduce reps as needed to stay at RPE ~9 -
5 rounds of:
6 C2B
8 P. Press @ 50/35kg
10 alt. pistols
- 7min cap -
2 sets
Gobletsquat ladder
12/10/8/6/4 (10/12,5/15/17,5/20)
After each set do 2 wallclimbs and then to the next weight
10 min rotation
1-3 chinups / 1-2 negatives / 10-20s hold
10m sealwalk
Amrap6
3 burpees on plate
6 shuttle sprints 5m
9 A - Jumps